Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

Coconut oil vs. Black turtle bean — In-Depth Nutrition Comparison

Compare

Summary of differences between coconut oil and black turtle bean

  • Coconut oil has less copper, folate, iron, vitamin B1, phosphorus, fiber, potassium, manganese, and magnesium than black turtle bean.
  • Coconut oil covers your daily need for saturated fat, 411% more than black turtle bean.
  • Black turtle bean has less saturated fat.
  • The glycemic index of black turtle bean is higher.

These are the specific foods used in this comparison Oil, coconut and Beans, black turtle, mature seeds, raw.

Infographic

Coconut oil vs Black turtle bean infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 0% 0.3% 0% 1.9% 0% 0.55% 0% 0% 0% 0%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 114% 48% 132% 326% 333% 60% 189% 1.2% 130% 17%
Contains less SodiumSodium -100%
Contains more MagnesiumMagnesium +∞%
Contains more CalciumCalcium +15900%
Contains more PotassiumPotassium +∞%
Contains more IronIron +17300%
Contains more CopperCopper +∞%
Contains more ZincZinc +10900%
Contains more PhosphorusPhosphorus +∞%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +∞%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 2.2% 0% 0% 0% 0% 0% 0% 0% 1.5% 0% 0.16%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 4.2% 0% 225% 45% 37% 54% 66% 0% 14% 333% 0%
Contains more CholineCholine +∞%
Contains more Vitamin EVitamin E +90.9%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin KVitamin K +833.3%
Contains more FolateFolate +∞%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
99%
Protein: 0 g
Fats: 99.06 g
Carbs: 0 g
Water: 0.03 g
Other: 0.91 g
21% 63% 11% 4%
Protein: 21.25 g
Fats: 0.9 g
Carbs: 63.25 g
Water: 11 g
Other: 3.6 g
Contains more FatsFats +10906.7%
Contains more ProteinProtein +∞%
Contains more CarbsCarbs +∞%
Contains more WaterWater +36566.7%
Contains more OtherOther +295.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
91% 7% 2%
Saturated fat: Sat. Fat 82.475 g
Monounsaturated fat: Mono. Fat 6.332 g
Polyunsaturated fat: Poly. Fat 1.702 g
33% 11% 56%
Saturated fat: Sat. Fat 0.232 g
Monounsaturated fat: Mono. Fat 0.078 g
Polyunsaturated fat: Poly. Fat 0.387 g
Contains more Mono. FatMonounsaturated fat +8017.9%
Contains more Poly. FatPolyunsaturated fat +339.8%
Contains less Sat. FatSaturated fat -99.7%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Coconut oil Black turtle bean
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in Saturated fat ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Coconut oil Black turtle bean DV% diff.
Saturated fat 82.475g 0.232g 374%
Fats 99.06g 0.9g 151%
Folate 0µg 444µg 111%
Copper 0mg 1mg 111%
Iron 0.05mg 8.7mg 108%
Vitamin B1 0mg 0.9mg 75%
Phosphorus 0mg 440mg 63%
Fiber 0g 15.5g 62%
Potassium 0mg 1500mg 44%
Manganese 0mg 1mg 43%
Protein 0g 21.25g 43%
Magnesium 0mg 160mg 38%
Calories 892kcal 339kcal 28%
Vitamin B6 0mg 0.286mg 22%
Carbs 0g 63.25g 21%
Zinc 0.02mg 2.2mg 20%
Vitamin B5 0mg 0.899mg 18%
Calcium 1mg 160mg 16%
Monounsaturated fat 6.332g 0.078g 16%
Vitamin B2 0mg 0.193mg 15%
Vitamin B3 0mg 1.955mg 12%
Polyunsaturated fat 1.702g 0.387g 9%
Selenium 0µg 3.2µg 6%
Vitamin K 0.6µg 5.6µg 4%
Vitamin E 0.11mg 0.21mg 1%
Net carbs 0g 47.75g N/A
Sugar 0g 2.12g N/A
Sodium 0mg 9mg 0%
Trans fat 0.028g 0g N/A
Choline 0.3mg 0%
Tryptophan 0mg 0.252mg 0%
Threonine 0mg 0.894mg 0%
Isoleucine 0mg 0.938mg 0%
Leucine 0mg 1.697mg 0%
Lysine 0mg 1.459mg 0%
Methionine 0mg 0.32mg 0%
Phenylalanine 0mg 1.149mg 0%
Valine 0mg 1.112mg 0%
Histidine 0mg 0.592mg 0%
Omega-3 - ALA 0.019g N/A
Omega-6 - Linoleic acid 1.676g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Coconut oil Black turtle bean
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
0%
Coconut oil
60%
Black turtle bean
Minerals Daily Need Coverage Score
0%
Coconut oil
135%
Black turtle bean

Comparison summary

Which food is lower in Sugar?
Coconut oil
Coconut oil is lower in Sugar (difference - 2.12g)
Which food contains less Sodium?
Coconut oil
Coconut oil contains less Sodium (difference - 9mg)
Which food is lower in glycemic index?
Coconut oil
Coconut oil is lower in glycemic index (difference - 20)
Which food is lower in Saturated fat?
Black turtle bean
Black turtle bean is lower in Saturated fat (difference - 82.243g)
Which food is cheaper?
Black turtle bean
Black turtle bean is cheaper (difference - $0.6)
Which food is richer in minerals?
Black turtle bean
Black turtle bean is relatively richer in minerals
Which food is richer in vitamins?
Black turtle bean
Black turtle bean is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Coconut oil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171412/nutrients
  2. Black turtle bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175186/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.